Whether you're a beginner or a pro, these drills will take your game to the next level.
Bellevue Club basketball coach Tommy Tomsic breaks down the fundamentals of the sport.
Exercise 1: Crossover Cone Touch
Increases hip stability and flexibility, plus more explosive handling of the ball, proper footwork for crossover dribble and agility.
Start in an athletic stance with feet about shoulder width. Maintain a strong back and arms out wide. Simultaneously dribble the ball while reaching toward the cone. The most advanced option is to pass the ball between the legs. Stay close to the ground to develop athletic dribbling skills.
Exercise 2: One-Arm Shooting
Develops proper form, follow-through mechanics and sense of touch with the ball.
Begin in an athletic stance with your feet shoulder-width apart and shoulders back. Your shooting arm should be at a 90-degree angle and parallel with your guiding arm. Shoot the ball, fully extending the elbow and following through with your shooting arm above your head. Shoot 20 in a row.
Exercise 3: Cone Jump
Improves agility, explosiveness, elasticity in the legs and footwork.
Begin in an athletic stance with your feet shoulder-width apart. Hold your arms in a loaded, ready stance. Jump back and forth over the cone, focusing on technique and keeping the arms tense. Perform the exercise for 20 seconds.
Exercise 4: Defensive Slide
Develops proper defensive stance, hip movement and lateral quickness.
Start with your feet wider than the shoulders. Keep your back strong as you spread your arms wide. Slide from one cone to the other without letting your heels touch the ground. Touch the opposing arm to the cone. Perform the exercise for 20 seconds.